CAPTAIN CRUNCH

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“Captain Crunch” Part 1
In a 4:00 Window…
3 Rounds:
12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks
Time remaining, Max Calorie Row

Rest 4:00

“Captain Crunch” Part 2
In a 4:00 Window…
2 Rounds:
12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks
Time remaining, Max Calorie Row

Rest 4:00

“Captain Crunch” Part 3
In a 4:00 Window…
1 Round:
12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks
Time remaining, Max Calorie Row

·      Each interval starts with round(s) of “DT” – 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks. For example, the first part is our lightest weight for the day, completed for (3) “DT” rounds.

·      Any time remaining on the clock is used towards our scored portion for that specific part, which is calories on the rower.

·      Scores are total calories for the part (don’t add in the repetitions from the round(s) of “DT”.

OPEN & PERFORMANCE (95/65) - (135/95) - (155/105)

FITNESS (75/55) - (95/65) - (115/80)

GYMNASTICS DRILLS **after class

For practice:
20 Wall Walks 

A more challenging movement than it seems at first, the wall walk is an opportunity to train our handstand capabilities in a different angle. 

 

Zachary Hamilton